Search results
- Get active. Sedentary behavior has been linked to many medical problems. Moving more and sitting less can have major health benefits. Experts recommend adults get at least 150 minutes (two and a half hours) of moderate physical activity a week.
- Maintain your muscle. Building muscle helps you keep up the activities you enjoy at any stage of your life. Some types of strength training keep your bones healthy, too.
- Find a healthy weight. Keeping your body at a healthy weight may help you lower your risk of heart disease, type 2 diabetes, and certain types of cancer that can result from carrying excess weight or obesity.
- Mind your metabolism. Your metabolism changes as you get older. You burn fewer calories and break down foods differently. You also lose lean muscle. Unless you exercise more and adjust your diet, the pounds can add up.
People also ask
How can I improve my physical health?
How can positive physical health habits improve your health?
How can I improve my health & wellbeing?
Oct 17, 2023 · Learn 10 health tips to boost your physical and mental wellbeing, from movement to mindfulness. Find out how to sleep better, de-stress, stretch, eat well, and more with Calm's audio guides and meditations.
- Overview
- 1. Limit sugary drinks
- 2. Eat nuts and seeds
- 3. Avoid ultra-processed foods
- 4. Don’t fear coffee
- 5. Eat fatty fish
- 6. Get enough sleep
- 7. Feed your gut bacteria
- 8. Stay hydrated
- 9. Don’t eat heavily charred meats
- GeneratedCaptionsTabForHeroSec
If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.
When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are based on scientific evidence.
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1).
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2).
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3, 4, 5).
Healthier alternatives include:
•water
•unsweetened teas
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6, 7).
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8).
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10).
Examples include:
•snack cakes
•fast food
•frozen meals
•packaged cookies
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16, 17, 18, 19).
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18).
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20, 21).
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22, 23, 24).
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25, 26, 27, 27a).
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30, 31).
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34).
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (36).
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37).
Learn how to improve your physical health with evidence-based advice on diet, lifestyle, and wellness. Find out which foods, drinks, habits, and practices can boost your wellbeing and prevent chronic diseases.
- Exercise controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories.
- Exercise combats health conditions and diseases. Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides.
- Exercise improves mood. Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
- Exercise boosts energy. Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
May 1, 2024 · Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.
- hhp_info@health.harvard.edu
Español. Learn about the four types of exercises and how they can benefit you. For workout videos and examples of how to do some of the exercises listed below, visit NIA’s YouTube channel. Most people tend to focus on one type of exercise or activity and think they’re doing enough.
Feb 7, 2023 · Learn how to improve your physical and mental well-being with simple lifestyle choices, such as exercising, eating right, quitting smoking, and getting enough sleep. Find out how these habits can benefit your heart, brain, mood, weight, and more.
